7 Tips to Stay Healthy and Live Well With Diabetes
Healthful Vitality | 02/06/2023 | 7 Tips to Stay Healthy and Live Well With Diabetes
When we discuss living with diabetes, we mean type 2 diabetes. It is a chronic metabolic health disorder that occurs due to years of neglect and wrong lifestyle choices. It develops gradually and causes severe changes in the metabolism of carbs, fats, proteins, and even micronutrients. This article presents 7 tips to stay healthy and live well with diabetes.
Two things about diabetes to live well with diabetes
Those who want to live well with diabetes need to understand two things about diabetes:
- It occurs due to high-calorie intake, poor dietary choices, and a sedentary lifestyle.
- It might be characterized by high blood sugar levels, but those with diabetes also have a high level of bad cholesterol, disturbed protein metabolism (thus anabolic activity), and micronutrient disturbances.
Below are the 7 tips to stay healthy and live well with diabetes:
- Most of those living with diabetes are obese. Thus, the first step to living well with diabetes is focusing on weight loss. Unfortunately, most people find losing body weight highly challenging. But studies show that reducing body weight by merely 5-7% is associated with much better health.
- Consider dietary changes. Anyone living with diabetes would need to make some dietary changes, as the wrong diet is the root cause of diabetes. However, changing age-old habits is challenging. One way could be to start practicing specific kinds of diets like the Mediterranean diet. Another way could be reducing the number of hours a day one eats, which means eating all the food within 10 or 12 hours a day and then not eating anything for the rest of the time.
- Choose healthy fats. Fats do not cause hyperglycemia, and thus those living with diabetes can reduce their carbs intake. Instead, focus on consuming high-quality carbs like fatty fish, olive oil, and so on.
- Increase intake of veggies and berries. These are perhaps the healthiest foods to curb your hunger pangs when living with diabetes. Berries are rich in antioxidants, sour and sweet, yet have a low glycemic index.
- Boost intake of dietary fiber. One of the reasons for the high prevalence of diabetes is the low intake of dietary fiber. Thus, consume whole grains, fruits, and vegetables. Nuts and dry fruits are also good sources of dietary fiber. Supplementing dietary fiber may also help reduce blood sugar levels and help normalize blood cholesterol levels.
- Consume lean protein. Proteins are quite suitable for those living with diabetes. However, consume lean protein like chicken and fish. However, minimize the intake of inflammation-causing red meat.
- Create physical activity plan. Remember that low physical activity level is among the most important causes of diabetes. One should start with moderate exercise for 30 minutes five days a week. However, ultimately one should progress to 60 mins a day of moderate-intensity physical activity 5-6 days a week.
Conclusion
Above are perhaps the most important steps to stay healthy with diabetes. All these measures are proven to work. However, all these measures focus on boosting physical health. However, improving mental health is also important. Thus, consider practicing meditation and yoga to gain better control over blood sugar levels. Additionally, also ensure sufficient sleep to stay healthy with diabetes.
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